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Today's Orange Theory Workout Intel – Saturday 3/30/24 2G Run Row

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 3/30/24 2G Run Row



Treadmill / Rower - 23.5 Minutes

Round 1:

0.1 Mile Base

0.5 Mile

200m All Out Row


Round 2 - 2 Rounds Of:

0.1 Miles Base

0.2 Mile Push

200m All Out Row


Round 3 - 3 Rounds Of:

0.1 Mile Base

0.1 Mile Push

200m All Out Row

Bonus - Repeat Until Finisher:

0.1 Mile Run

200m All Out Row

Finisher: 30 Sec All Out Run Or 30 Sec All Out Row

 



Weight Floor

Block 1 - 6.75 Minutes Back To Back

10 X TRX Y-Raise

10 X TRX Low Row (Explosive)

10 X TRX Bicep Curl

 

Block 2 - 6.75 Minutes Back To Back

6 X Single Arm Upright Row (R)

6 X Single Arm Snatch (R)

6 X Single Arm Overhead Reverse Lunge (R)

6 X Single Arm Upright Row (L)

6 X Single Arm Snatch (L)

6 X Single Arm Overhead Reverse Lunge (L), Rest

 



Block 3 - 7 Minutes Back To Back

12 Total X High Plank Alt Low Row

6 X Plank Pop

6 X Tricep Push Up

Repeat Until Finisher: 30 Sec Of Alt Single Arm Snatch

 

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